Traditional cooks knew and understood the importance of properly preparing grains. This art has long been lost, especially with the conveniences of modern packaged foods.
Grains contain phytic acid. Left untreated, it can combine with other important minerals and block the absorption of them in the intestinal tract. A diet high in un-soaked grains can lead to mineral deficiencies and other intestinal problems. White, processed flours do not require this same type of soaking, but those flours come with their own set of problems and health consequences.
I like to grind my own wheat flour, but I also try and take this extra step to ensure we are eating this grain after it has been soaked for 12 to 24 hours. I do this with a variety of baked goods including tortillas, sandwich bread, pancakes and muffins. All you need is an acid medium. This could be milk kefir, buttermilk, yogurt or just water with vinegar.
Here is an easy recipe for fruit and nut muffins that is soaked and low on sugar. It is delicious, mildly sweet and wonderfully filling. You can sub any fruit or nut of your liking. I adapted it from a similar recipe out of the War Eagle Mill Cookbook.
Whole Wheat Soaked Muffins
2 cups freshly ground wheat flour
2 cups filtered water (or 2 cups of cultured dairy listed above)
1 tablespoon apple cider vinegar (do not need to add if using cultured dairy as acid)
1 tablespoon whole cane sugar
2 tablespoon grassfed butter
1/2 teaspoon salt
1 egg
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1 teaspoon vanilla
1/2 cup frozen blueberries or fruit of choice
1/4 cup sunflower seeds or nut of choice
Combine flour with water and vinegar. Mix well, cover tightly and leave at room temperature for 12 to 24 hours.
Once soaked, preheat the oven to 400 F and butter a 12-muffin tin.
In a medium bowl, combine flour mixture with all other ingredients, except the berries and nuts. Once well combined, add berries and nuts, mix lightly and pour into muffin tins.
Bake for 20 to 25 minutes. Mine take about 21 minutes.
Allow to cool for about 5 minutes before removing from pan. That’s usually as long as my children will wait! Slather with amazing grassfed, yellow butter and enjoy!
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